Why Stretching Can Help Maintain Your Adjustments
Hey, guys. So today, we’re working on Ryan’s low back, and he’s been having some complications with this for quite a while. We’re going to go through some stretches that you can do when you aren’t in the office. They can help make sure that you maintain these adjustments even better after we do them.
Because yes, the adjustments can help, but if you have tight muscles, we’ve got to do a little bit more.
Ryan, are you ready to show off your awesome stretches here?
“I’m so ready.”
Awesome.
Cat-Cow Stretch
The first one we’re going to be doing is cat-cow. So, Ryan, I want you to get on all fours.
“Yep.”
You’re going to tuck your chin first. Then, as you are arching your spine toward the ceiling, you want to do those two together. You want to bring it in and take a deep breath in. Then, as you breathe out, I want you to drop that spine, bring your head up, and drop it real low.
That is the cat-cow position. This one is really, really great because it promotes circulation. There’s basically nothing this stretch can’t do. It’s great for your core and improves your strength.
Piriformis Stretch
All right, Ryan, let’s do the piriformis stretch next. I want you to go on your back.
“Yep.”
You can lie on your back and bend those knees, both of them together. Then, you can drop one foot down and bring this ankle here. What you’re going to do is pull up on that knee.
The piriformis is a muscle in your butt near the top of the hips. It can help with rotation and abduction of the hip, as well as stabilizing the pelvis. You’ve got to make sure it’s nice and stretched out so that it’s not regularly causing you pain.
Ryan, you’re going to place your hand behind your left thigh and then pull it toward your chest, or until you feel a stretch.
Very nice. Do you feel that?
“Uh-huh.”
Yeah. You should be feeling it right in here if you are doing it. Then you can release and try the other side.
You want to hold this position for about 30 seconds to a minute. Whatever your tolerance is, there is no right or wrong.
Do you feel that stretching down in there?
“Yeah.”
Awesome. Awesome, Ryan.
Glute Bridge
Okay, so the next one we are going to be doing is the glute bridge. This one is so, so easy, but it is so effective. It is great for, again, strengthening and stabilizing the pelvis and core.
Ryan, what you are going to do is engage your core and make sure your low back is pressed into the floor. Then, press through your heels and lift your hips toward the ceiling, or until your body forms a straight line from your shoulders to your knees.
Squeeze your glutes while you’re at the top and hold there for a few seconds. Then, slowly lower your hips to the starting position.
Again, you want to do this two to three times for about a 10- to 15-second hold. Do you feel that stabilization in your low back?
That is awesome. Beautiful.
Stretching at Home or During the Workday
These are three little things that you can be doing at home. Or even if you have a desk job and you get, like, 15 minutes of your lunch break, go ahead and just start stretching out. Your body will thank you.
There you go. Feels good, I know.
Awesome, you guys. Well, I look forward to meeting you all and discussing more exercises that you can do, because there are so many that you can do to help with low back pain.
